Day

April 8, 2015
CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon Metcon (AMRAP –...
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METCON For time: 800m Run 15 Push press (115/75#) 30 Deadlift 45 Goblet squat (35/26#) 60 Double unders 800m Run
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CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting Build in weight across sets to potentially establishing a new 1RM. 5 reps @60% 4 reps @68% 3 reps...
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